Macros:
C-104.7
P-152.5
F-41.5
Upper Body Giant circuit-1 warm set 3 working
db chest press 20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10
bike 45 min
Monday, March 21, 2011
Sunday, March 20, 2011
Saturday March 19, 2011
Macros:
C-164.7
P-142.5
F-41.5
Legs/abs
Step ups ss w/ 17.5/10x3
jump squats 10 x 3
stiff deads 75/10, 105/10, 120/10, 125/10
1.5 squats 75/10,85/10, 95/10
ham curl 50/10,55/10,10
Bike 45 min
C-164.7
P-142.5
F-41.5
Legs/abs
Step ups ss w/ 17.5/10x3
jump squats 10 x 3
stiff deads 75/10, 105/10, 120/10, 125/10
1.5 squats 75/10,85/10, 95/10
ham curl 50/10,55/10,10
Bike 45 min
Saturday, March 19, 2011
Friday, March 18, 2011
Thursday, March 17, 2011
Tuesday, March 8, 2011
Monday, March 7, 2011
Sunday Feb 6,2011
Macros:
C-96.7
P-136.5
F-55.5
Legs/abs
Step ups ss w/ 15/10x3
jump squats 10 x 3
stiff deads 65/10, 105/10, 120/10, 125/10
1.5 squats 65/10,75/10,85/10
ham curl 45/10,50/10,10
abs circuit x3
legs up 8/15
twists 8/10
plank 60 sec
Cardio bike 45 min
C-96.7
P-136.5
F-55.5
Legs/abs
Step ups ss w/ 15/10x3
jump squats 10 x 3
stiff deads 65/10, 105/10, 120/10, 125/10
1.5 squats 65/10,75/10,85/10
ham curl 45/10,50/10,10
abs circuit x3
legs up 8/15
twists 8/10
plank 60 sec
Cardio bike 45 min
Sunday, March 6, 2011
Saturday March 5, 2011
Macros:
C-216.3
P-133.2
F-51.8
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10
bike 45 min
C-216.3
P-133.2
F-51.8
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10
bike 45 min
Saturday, March 5, 2011
Wed-Fri March 2-4, 2011
Wed
Macros:
C-101.3
P-141.2
F-54.1
Cardio-30 min
Thurs
Macros:
C-85.2
P-125.3
F-48.1
no training
Fri
Macros:
C-75
P-160.3
F-60.5
no training
Macros:
C-101.3
P-141.2
F-54.1
Cardio-30 min
Thurs
Macros:
C-85.2
P-125.3
F-48.1
no training
Fri
Macros:
C-75
P-160.3
F-60.5
no training
Wednesday, March 2, 2011
Tuesday March 1, 2011
Macros:
C-83.8
P-152.7
F-85.1
legs
leg ext 40/10, 50/10, 15
leg curl 25/10, 35/10,15
barbell squat 75/10, 95/10,15
stiff deads 75/10, 95/10,15
leg press 135/10, 180/10,15
C-83.8
P-152.7
F-85.1
legs
leg ext 40/10, 50/10, 15
leg curl 25/10, 35/10,15
barbell squat 75/10, 95/10,15
stiff deads 75/10, 95/10,15
leg press 135/10, 180/10,15
Tuesday, March 1, 2011
Monday, February 28, 2011
Friday Feb 25, 2011
Macros:
C-156.8
P-145.1
F-48.1
Cardio- 30 min
Was sick over weekend (stomach flu) and I didn't doc my macros...no training either...
Starting to feel better today
C-156.8
P-145.1
F-48.1
Cardio- 30 min
Was sick over weekend (stomach flu) and I didn't doc my macros...no training either...
Starting to feel better today
Friday, February 25, 2011
Thrusday Feb 24, 2011
Macros:
C-79.3
P-137.6
F-42.6
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 25/12,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,9
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,8,8
Wow!! Good intensity all exercises, close to or at failure on reps except for chest press
bike 25 min
C-79.3
P-137.6
F-42.6
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 25/12,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,9
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,8,8
Wow!! Good intensity all exercises, close to or at failure on reps except for chest press
bike 25 min
Thursday, February 24, 2011
Wednesday, February 23, 2011
Tuesday Feb 22, 2011
Macros:
C-76.3
P-155.6
F-39.6
legs
Barbell squat 45/10,10, 75/8, 95/8, 115/5,10
leg curl 25/10, 35/8, 40/8,10
leg press 135/15,15, 180/15/15
stiff db deads ss w/ 30/10, 40/8,10
leg ext 40/10, 50/8, 11
C-76.3
P-155.6
F-39.6
legs
Barbell squat 45/10,10, 75/8, 95/8, 115/5,10
leg curl 25/10, 35/8, 40/8,10
leg press 135/15,15, 180/15/15
stiff db deads ss w/ 30/10, 40/8,10
leg ext 40/10, 50/8, 11
Tuesday, February 22, 2011
Monday, February 21, 2011
Sunday Feb 20,2011
Macros:
C-114.8
P-116.7
F-35
Back/shoulders
wide lat pulldown 100/15, 110/10,10 120/10,10, 125/10
rack pullup 10,10,10,10
pullover ss w/37.5/10, 40/10,10
close pulldown 100/10,110/10,12
seated shoulder press 22.5/10, 25/10, 27.5/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 5:40! Better!
bike 30 min
C-114.8
P-116.7
F-35
Back/shoulders
wide lat pulldown 100/15, 110/10,10 120/10,10, 125/10
rack pullup 10,10,10,10
pullover ss w/37.5/10, 40/10,10
close pulldown 100/10,110/10,12
seated shoulder press 22.5/10, 25/10, 27.5/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 5:40! Better!
bike 30 min
Sunday, February 20, 2011
Saturday, February 19, 2011
Friday Feb 18, 2011
Macros:
C-70.3
P-154.2
F-35
Chest/arms
flat bench press 55/15, 75/10,10 80/10, 85/8
pushups toes 12,12,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/7 drop 15/9f
lying tri ext 15/12,10 17.5/8, 20/5 drop 15/7f
C-70.3
P-154.2
F-35
Chest/arms
flat bench press 55/15, 75/10,10 80/10, 85/8
pushups toes 12,12,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/7 drop 15/9f
lying tri ext 15/12,10 17.5/8, 20/5 drop 15/7f
Friday, February 18, 2011
Thursday Feb 17, 2011
Macros:
C-92.8
P-140.1
F-30.6
Abs circuit x3
plank 1 min
side plank 45 sec ea
woodchops 35/12 ea
ball jack knife 10,10,12
HIIT Cardio 10 20/40 sec intervals, to 30 min
C-92.8
P-140.1
F-30.6
Abs circuit x3
plank 1 min
side plank 45 sec ea
woodchops 35/12 ea
ball jack knife 10,10,12
HIIT Cardio 10 20/40 sec intervals, to 30 min
Thursday, February 17, 2011
Wednesday Feb 16, 2011
Macros:
C-83.8
P-147.1
F-25.1
legs
Barbell squat 65/12, 95/10, 115/10, 120/10, 125/10
leg ext 50/12, 55/10, 60/10, 65/10
walk lunge 15/8 17.5/8,8
stiff deads 95/12, 115/10, 125/10
ab/adductor cable 10/12 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 20 min+ walk 20 min
C-83.8
P-147.1
F-25.1
legs
Barbell squat 65/12, 95/10, 115/10, 120/10, 125/10
leg ext 50/12, 55/10, 60/10, 65/10
walk lunge 15/8 17.5/8,8
stiff deads 95/12, 115/10, 125/10
ab/adductor cable 10/12 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 20 min+ walk 20 min
Wednesday, February 16, 2011
Tuesday Feb 15, 2011
Macros:
C-86.8
P-142.1
F-25.6
Back/shoulders
lat under 50-70-80-85/8,9
rack pullup 10,10,10
pullover ss w/30-35-40
close pulldown 60 x3
std shoulder press 30-40-50/8,10
side lat seated 10-12-12 drop standing
Abs circuit x2
plank 1 min
side plank 45 sec ea
woodchops 30/12 ea
ball jack knife 10
C-86.8
P-142.1
F-25.6
Back/shoulders
lat under 50-70-80-85/8,9
rack pullup 10,10,10
pullover ss w/30-35-40
close pulldown 60 x3
std shoulder press 30-40-50/8,10
side lat seated 10-12-12 drop standing
Abs circuit x2
plank 1 min
side plank 45 sec ea
woodchops 30/12 ea
ball jack knife 10
Tuesday, February 15, 2011
Monday, February 14, 2011
Sunday Feb 13, 2011
Macros:
C-99.8
P-125.2
F-37.5
Chest/arms
flat bench press 55/15, 75/10,10 80/10,8
pushups toes 12,10,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/6 drop 15/8f
lying tri ext 15/10,10,10 17.5/10 drop 12/8
Bike 45 min
C-99.8
P-125.2
F-37.5
Chest/arms
flat bench press 55/15, 75/10,10 80/10,8
pushups toes 12,10,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/6 drop 15/8f
lying tri ext 15/10,10,10 17.5/10 drop 12/8
Bike 45 min
Sunday, February 13, 2011
Saturday Feb 12, 2011
Macros:
C-93.3
P-139.2
F-35
legs
Barbell squat 65/12, 95/10, 105/10, 115/10, 120/10
leg ext 50/12, 55/10, 60/10,10
walk lunge 15/8,8 17.5/8
stiff deads 95/10, 105/10, 115/10
ab/adductor cable 10/10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 30 min
C-93.3
P-139.2
F-35
legs
Barbell squat 65/12, 95/10, 105/10, 115/10, 120/10
leg ext 50/12, 55/10, 60/10,10
walk lunge 15/8,8 17.5/8
stiff deads 95/10, 105/10, 115/10
ab/adductor cable 10/10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 30 min
Saturday, February 12, 2011
Friday, Feb 11,2011
Macros:
C-101.3
P-140.6
F-54.6
HIIT Cardio 10-20/40 sec intervals 5 min warmup, to 30 min total time
C-101.3
P-140.6
F-54.6
HIIT Cardio 10-20/40 sec intervals 5 min warmup, to 30 min total time
Friday, February 11, 2011
Thursday, February 10, 2011
Wed Feb 9, 2011
Macros:
C-132.8
P-163.7
F-39.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/8,8
rack pullup 10,10,10
pullover ss w/35/10,37.5/10,10
close pulldown 90/10, 100/10,105/10
seated shoulder press 20/12, 22.5/10, 25/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 6:36! Better!
bike 20 min, walk 15 min
C-132.8
P-163.7
F-39.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/8,8
rack pullup 10,10,10
pullover ss w/35/10,37.5/10,10
close pulldown 90/10, 100/10,105/10
seated shoulder press 20/12, 22.5/10, 25/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 6:36! Better!
bike 20 min, walk 15 min
Wednesday, February 9, 2011
Tuesday Feb 8, 2011
Macros:
C-81.3
P-153.6
F-49.6
Chest arms
incline db 20-25-30-32/6,8
sl inc bar 65-75/8,8 drop
bar curl 30-40-45/8,8
rope press 15-20-25/8,11
db curl ss w/ 12/12, 15/12
bar ext 30/12, 40/12
C-81.3
P-153.6
F-49.6
Chest arms
incline db 20-25-30-32/6,8
sl inc bar 65-75/8,8 drop
bar curl 30-40-45/8,8
rope press 15-20-25/8,11
db curl ss w/ 12/12, 15/12
bar ext 30/12, 40/12
Tuesday, February 8, 2011
Monday, February 7, 2011
Sunday Feb 6, 2011
Macros:
C-208.8
P-166.7
F-57.5
legs
Barbell squat 45/15, 65/12, 85/10, 105/10, 115/10
leg ext 45/12, 55/10, 60/10,10
walk lunge 15/8 x3
stiff deads 85/10, 95/10, 105/10
ab/adductor cable 10/8-10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x2
bike 20 min
C-208.8
P-166.7
F-57.5
legs
Barbell squat 45/15, 65/12, 85/10, 105/10, 115/10
leg ext 45/12, 55/10, 60/10,10
walk lunge 15/8 x3
stiff deads 85/10, 95/10, 105/10
ab/adductor cable 10/8-10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x2
bike 20 min
Sunday, February 6, 2011
Saturday Feb 5, 2011
Macros:
C-158.3
P-160.2
F-49.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/6,8
rack pullup 10,10,10
pullover ss w/35/10,10,10
close pulldown 90/10, 100/10,10
seated shoulder press 20/12, 22./10,10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 8 min
bike 20 min
C-158.3
P-160.2
F-49.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/6,8
rack pullup 10,10,10
pullover ss w/35/10,10,10
close pulldown 90/10, 100/10,10
seated shoulder press 20/12, 22./10,10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 8 min
bike 20 min
Saturday, February 5, 2011
Friday Feb 4, 2011
Macros:
C-76.3
P-151.6
F-50.6
HIIT Cardio 10 20/40 intervals 5 min warmup to 30 min total on bike
C-76.3
P-151.6
F-50.6
HIIT Cardio 10 20/40 intervals 5 min warmup to 30 min total on bike
Friday, February 4, 2011
Thursday, February 3, 2011
Wed Feb 2, 2011
Macros:
C-76.3
P-146.6
F-49.6
Chest/arms
flat bench press 45/15, 65/12, 75/10, 80/8,8
pushups toes 10,10,10 drop knees 10
incline fly 17.5/10, 20/10, 22.5/10,10
seated db curl 12/12, 15/10, 17.5/8, 20/6 drop 15/7
lying tri ext 12/12, 15/10,10 17.5/8 drop 12/8
walked murph! (or more appropriately got walked by him!) 30 min
C-76.3
P-146.6
F-49.6
Chest/arms
flat bench press 45/15, 65/12, 75/10, 80/8,8
pushups toes 10,10,10 drop knees 10
incline fly 17.5/10, 20/10, 22.5/10,10
seated db curl 12/12, 15/10, 17.5/8, 20/6 drop 15/7
lying tri ext 12/12, 15/10,10 17.5/8 drop 12/8
walked murph! (or more appropriately got walked by him!) 30 min
Wednesday, February 2, 2011
Tuesday, February 1, 2011
Monday Jan 31, 2011
Macros:
C-103.3
P-148.9
F-47.4
Legs w/ joe
Hack squat- Body wt-45-70-90/8,12
stiff deads 75-95-115/8,125/8,8
leg ext 50-60/10,11
barbell lunge 45/6, 50/6, 55/8
calf raises 3 x
C-103.3
P-148.9
F-47.4
Legs w/ joe
Hack squat- Body wt-45-70-90/8,12
stiff deads 75-95-115/8,125/8,8
leg ext 50-60/10,11
barbell lunge 45/6, 50/6, 55/8
calf raises 3 x
Monday, January 31, 2011
Sunday Jan 30, 2011
Macros:
C-152.3
P-142.5
F-44.0
Back/shoulders
lat under 90/15, 110/10,120/8,8,10
bentover row 65/10, 75/10, 85/8, 90/8
rack pullup 9,8,7
YTI-3/15, 5/10,10
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,5 5/6,6,8
back hyper ext on ball 3 x15
arm swing/burpee countdowns from 10-total time 8 min
bike 30 min
C-152.3
P-142.5
F-44.0
Back/shoulders
lat under 90/15, 110/10,120/8,8,10
bentover row 65/10, 75/10, 85/8, 90/8
rack pullup 9,8,7
YTI-3/15, 5/10,10
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,5 5/6,6,8
back hyper ext on ball 3 x15
arm swing/burpee countdowns from 10-total time 8 min
bike 30 min
Sunday, January 30, 2011
Saturday Jan 29, 2011
Macros:
C-116.8
P-121
F-19
Chest/arms
incline bench 55/15, 75/10, 80/8,8, 85/8
flat db 20/12, 22.5/10, 25/10
chest fly mach ss w/ 30/10x3
incline pushups 10, knees 10, toes 10
cable curl ss w/ 12.5/10, 10, 10
std db cur 10/ 10,10, 12/10
rope tri press ss w/ 32.5/10,10,10
std tri extension 12/10 x 3
Post workout HIIT 8 20/40 sec intervals 3 min warmup, finish to 20min total time
C-116.8
P-121
F-19
Chest/arms
incline bench 55/15, 75/10, 80/8,8, 85/8
flat db 20/12, 22.5/10, 25/10
chest fly mach ss w/ 30/10x3
incline pushups 10, knees 10, toes 10
cable curl ss w/ 12.5/10, 10, 10
std db cur 10/ 10,10, 12/10
rope tri press ss w/ 32.5/10,10,10
std tri extension 12/10 x 3
Post workout HIIT 8 20/40 sec intervals 3 min warmup, finish to 20min total time
Saturday, January 29, 2011
Friday, January 28, 2011
Thursday, Jan 27,2011
Macros:
C-101.8
P-158.1
F-39.6
Training- Legs
Step Ups 15/12,12,17.5/12,12
stiff deads 80/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,10
calves- singles straight thru 5/ 15x
Does shoveling snow count for cardio?? LOL!
C-101.8
P-158.1
F-39.6
Training- Legs
Step Ups 15/12,12,17.5/12,12
stiff deads 80/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,10
calves- singles straight thru 5/ 15x
Does shoveling snow count for cardio?? LOL!
Thursday, January 27, 2011
Wednesday, January 26, 2011
Tuesday Jan 25, 2011
Macros:
C-90.8
P-148.6
F-51.6
Back/Shoulders w/Joe
Bentover Row 45-65-85/8,95/8,9
Rope pulldown 50-60-70/10 drop
rack Pullup ss w/3 x 6
pullover30-35-40
push press 30-40-45
seated side lat 10-12-12
C-90.8
P-148.6
F-51.6
Back/Shoulders w/Joe
Bentover Row 45-65-85/8,95/8,9
Rope pulldown 50-60-70/10 drop
rack Pullup ss w/3 x 6
pullover30-35-40
push press 30-40-45
seated side lat 10-12-12
Tuesday, January 25, 2011
Monday Jan 24, 2011
Macros:
C-96.3
P-138.6
F-39.6
HIIT cardio- bike 8 x 20/40 intervals 5 min warmup/5 min cooldown
Abs- planks 3 x 1 min
C-96.3
P-138.6
F-39.6
HIIT cardio- bike 8 x 20/40 intervals 5 min warmup/5 min cooldown
Abs- planks 3 x 1 min
Monday, January 24, 2011
Sunday Jan 23, 2011
Macros:
C-93.3
P-130.7
F-33.5
Chest/arms
incline bench 55/15, 75/10, 80/8,8, 85/8
flat db 20/12, 22.5/10, 25/10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10, 10, 9
std db cur 10/ 10,10,10
rope tri press ss w/ 35/10, 37.5/10,10
std tri extension 12/10 x 3
Post workout cardio 27 bike
Had an awesome workout! Took All Out 15 min before..felt great! Strong!
C-93.3
P-130.7
F-33.5
Chest/arms
incline bench 55/15, 75/10, 80/8,8, 85/8
flat db 20/12, 22.5/10, 25/10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10, 10, 9
std db cur 10/ 10,10,10
rope tri press ss w/ 35/10, 37.5/10,10
std tri extension 12/10 x 3
Post workout cardio 27 bike
Had an awesome workout! Took All Out 15 min before..felt great! Strong!
Sunday, January 23, 2011
Sat Jan 22 2011
Macros:
C-112.8
P-138.7
F-30
Training- Legs
Step Ups 15/12,12,17.5/10,12
stiff deads 75/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,10
calves- singles straight thru 5/ 15x3
post workout cardio- bike 29 min
C-112.8
P-138.7
F-30
Training- Legs
Step Ups 15/12,12,17.5/10,12
stiff deads 75/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,10
calves- singles straight thru 5/ 15x3
post workout cardio- bike 29 min
Saturday, January 22, 2011
Friday Jan 21,2011
Macros:
C-82.3
P-127.6
F-44.6
Back/shoulders
lat under 90/15, 110/10,120/8,8,9
bentover row 65/10, 75/10, 85/8,9
rack pullup 9,7,8
YTI-3/15, 5/10,10
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,5 5/6,6,7
back hyper ext on ball 3 x15
HIIT cardio- bike 8 x 20/40 intervals 3 min warmup/5 min cooldown
Felt stronger on the HIIT intervals this time!
C-82.3
P-127.6
F-44.6
Back/shoulders
lat under 90/15, 110/10,120/8,8,9
bentover row 65/10, 75/10, 85/8,9
rack pullup 9,7,8
YTI-3/15, 5/10,10
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,5 5/6,6,7
back hyper ext on ball 3 x15
HIIT cardio- bike 8 x 20/40 intervals 3 min warmup/5 min cooldown
Felt stronger on the HIIT intervals this time!
Friday, January 21, 2011
Thursday, January 20, 2011
Wednesday, January 19, 2011
Tuesday 1/18/11
Macros:
C-88.8
P-147.1
F-44.6
Chest/arms
slight incline press 45/14, 60/10, 75/8, 80/6 drop
incl db press 20/10, 25/8,8
ss w/ pushups on knees 10 x 3
ez bar curl 30-40-45/8 last set ss w/
hammer curl 2x 15/10
Tri rope press 20-25-27 last set ss w/
dips 2x 10
Thanks Joe!
C-88.8
P-147.1
F-44.6
Chest/arms
slight incline press 45/14, 60/10, 75/8, 80/6 drop
incl db press 20/10, 25/8,8
ss w/ pushups on knees 10 x 3
ez bar curl 30-40-45/8 last set ss w/
hammer curl 2x 15/10
Tri rope press 20-25-27 last set ss w/
dips 2x 10
Thanks Joe!
Tuesday, January 18, 2011
Monday 1/17/11
Macros:
C-102.3
P-153.6
F-52.1
Training- Legs
Step Ups 15/12,12,12, 17.5/10
stiff deads 65/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,9
calves- singles straight thru 5/ 15x3
post workout cardio- bike 28 min
C-102.3
P-153.6
F-52.1
Training- Legs
Step Ups 15/12,12,12, 17.5/10
stiff deads 65/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,9
calves- singles straight thru 5/ 15x3
post workout cardio- bike 28 min
Monday, January 17, 2011
Sunday 1/16/11
Macros:
C-97.3
P-162.7
F-63.5
Back/shoulders
lat under 90/15, 110/10,120/8,8,8
bentover row 65/10, 75/10, 85/8,8
rack pullup 8,5,7
YTI-3/12, 5/8,8
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,4 5/6,6,7
back hyper ext on ball 3 x12
cardio Bike 28 min
C-97.3
P-162.7
F-63.5
Back/shoulders
lat under 90/15, 110/10,120/8,8,8
bentover row 65/10, 75/10, 85/8,8
rack pullup 8,5,7
YTI-3/12, 5/8,8
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,4 5/6,6,7
back hyper ext on ball 3 x12
cardio Bike 28 min
Sunday, January 16, 2011
Saturday 1/15/11
Macros:
C-106.8
P-121
F-52.8
Chest/arms
incline bench 45/15, 65/12, 75/10, 80/8,8
flat db 20/12, 22.5/10,10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10, 10, 8
std db cur 10/ 10,10,10
rope tri press ss w/ 35/10, 10,10
std tri exension 10/10 x 3
HIIT cardio- bike 8 x 20/40 intervals 3 min warmup/5 min cooldown
HIIT was a lot tougher than expected! Glad to get back to it though!
C-106.8
P-121
F-52.8
Chest/arms
incline bench 45/15, 65/12, 75/10, 80/8,8
flat db 20/12, 22.5/10,10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10, 10, 8
std db cur 10/ 10,10,10
rope tri press ss w/ 35/10, 10,10
std tri exension 10/10 x 3
HIIT cardio- bike 8 x 20/40 intervals 3 min warmup/5 min cooldown
HIIT was a lot tougher than expected! Glad to get back to it though!
Saturday, January 15, 2011
Friday 1/14/11
Macros:
C-98.8
P-136.1
F-43.6
No training :( Got home fro work at 8 p. Felt much better though!
C-98.8
P-136.1
F-43.6
No training :( Got home fro work at 8 p. Felt much better though!
Friday, January 14, 2011
Thursday 1/13/11
Macros:
C-99.8
P-165.1
F-50.1
Training- Phusia Dance class 45 min + abs
Felt better energy after class tonite and during the day. Yay!
C-99.8
P-165.1
F-50.1
Training- Phusia Dance class 45 min + abs
Felt better energy after class tonite and during the day. Yay!
Thursday, January 13, 2011
Wednesday, January 12, 2011
Tuesday 1/1/11
Macros:
C-95.8
P-161.1
F-59.1
Train legs w/ joe
Leg ext 35-45-55
Leg curl 25-30-35
Leg press 135-225-270/10 x2
stiff deads 65-85-102/10,11
calf raises ss w/ 3x12
sumos 45/12, 50/12 x2
C-95.8
P-161.1
F-59.1
Train legs w/ joe
Leg ext 35-45-55
Leg curl 25-30-35
Leg press 135-225-270/10 x2
stiff deads 65-85-102/10,11
calf raises ss w/ 3x12
sumos 45/12, 50/12 x2
Tuesday, January 11, 2011
Monday, January 10, 2011
Sunday 01/09/11
Macros:
C-109.3
P-180.7
F-55.5
Back/shoulders
lat under 90/15, 110/10,10, 120/8,8
bentover row 65/10, 75/10, 85/8,9
rack pullup 8,6,7
YTI-3/12 x3
side lat ladders 5/8,10,8 8/6,6,6 10/6,5,6 5/6,6,7
back hyper ext on ball 3 x10
cardio Bike 28 min
Was totally exhausted after the workout, really had to push myself thru...kinda wondering what's up because normally my workouts make me energized
C-109.3
P-180.7
F-55.5
Back/shoulders
lat under 90/15, 110/10,10, 120/8,8
bentover row 65/10, 75/10, 85/8,9
rack pullup 8,6,7
YTI-3/12 x3
side lat ladders 5/8,10,8 8/6,6,6 10/6,5,6 5/6,6,7
back hyper ext on ball 3 x10
cardio Bike 28 min
Was totally exhausted after the workout, really had to push myself thru...kinda wondering what's up because normally my workouts make me energized
Sunday, January 9, 2011
Saturday Jan 8
Macros:
C-125
P-137
F-59.6
Chest/arms
incline bench 45/15, 65/12, 75/10, 80/8,8
flat db 20/12, 22.5/10,10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10x 3
std db cur 10/ 10 x3
rope tri press ss w/ 35/10 x 3
std tri exension 10/10 x 3
cardio- bike 30 min
C-125
P-137
F-59.6
Chest/arms
incline bench 45/15, 65/12, 75/10, 80/8,8
flat db 20/12, 22.5/10,10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10x 3
std db cur 10/ 10 x3
rope tri press ss w/ 35/10 x 3
std tri exension 10/10 x 3
cardio- bike 30 min
Saturday, January 8, 2011
Friday, January 7, 2011
Thursday, January 6, 2011
Wed 1/5/11
Macros:
C-94.8
P-157.1
F-54
Training- Legs
Step Ups 15/12,12,10,10
stiff deads 65/12, 95/10, 115/10,10
leg ext ss w/ 40/12, 45/12, 50/12
sissy squat 3x15
ham curl 45/12, 50/10,8
calves- singles straight thru 5/ 15x3
C-94.8
P-157.1
F-54
Training- Legs
Step Ups 15/12,12,10,10
stiff deads 65/12, 95/10, 115/10,10
leg ext ss w/ 40/12, 45/12, 50/12
sissy squat 3x15
ham curl 45/12, 50/10,8
calves- singles straight thru 5/ 15x3
Wednesday, January 5, 2011
Tuesday, January 4, 2011
Test post
Hi Joe- Just wanted to test this thing out....
Macros for Monday...Carbs 99.1g, Protein 147.6 g Fat 55.7
No training
Talk to you tonite
Macros for Monday...Carbs 99.1g, Protein 147.6 g Fat 55.7
No training
Talk to you tonite
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